Jumping rope is a common and easy way to get a full-body workout. It engages your muscles and can change in intensity depending on the pace.
You can gain various benefits from jumping rope as an exercise including toning your muscles, improving lung capacity, building your stamina, and even losing weight!
Jumping rope advances your metabolism, and therefore can burn a lot of calories within a short period of time. However, it would take a lot of time to lose weight with jumping rope alone.
Regardless, incorporating jumping rope to your daily routine and diet can cause significant changes if you’re looking to drop some pounds.
How Does Weight Loss Work?
If you want to lose weight, it’s first important to understand how. There are different methods for you to lose weight, but the first rule is by creating a calorie deficit.
A calorie deficit refers to using more calories than you consume in a day. Two ways to achieve this is by watching over your food intake or burning the calories through regular exercises.
The number of calories you should use depend on how much you weigh, but ideally it ranges between 500 to 1,000 calories per day to burn a pound of fat in a week. Simply take note that the heavier the weight, the more calories you will need to burn.
Is Jumping Rope Effective for Losing Weight?
Your jumping rope routine increases the number of calories you burn on top of following a certain diet and doing other exercises.
Considering other factors such as age, weight and metabolism, how quickly you notice the results may vary. But it doesn’t mean there’s no difference.
Let’s say you weigh 120 pounds. Through your diet and exercise routine, you are able to create a calorie deficit of 3,000 calories a week. By incorporating a jumping rope routine 15 minutes a day, you will be burning approximately 1,000 more calories -which boosts how much pounds you lose.
However, take note that professionals recommend not to lose over two pounds per week to maintain proper muscle mass.
What makes jumping rope a good exercise is that your whole body is engaged. Cardio exercises like these don’t only aid weight loss but improve your overall health as well.
Jumping Rope to Lose Weight
To lose weight through jumping rope, you will need to:
Before adding jumping rope to your usual routine, it’s important to know why you’re incorporating it. The intensity of the exercise will depend on what you want to achieve, as well as the ropes you will be using.
Now that you know what you’re aiming for, it’s time to pick out which rope is best for you.
There are three types you can choose from:
You can spice up your workout by following a variety of jump rope techniques and choreography. This way, you get to enjoy the exercise while giving yourself a new challenge to try!